Cyclocross Race XC level 3

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Cyclocross Race XC level 3

Author

Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

All plans by this Coach

Length

6 Weeks

Typical Week

3 Strength, 6 MTB, 1 Day Off

Longest Workout

2:30 hrs

Plan Specs

cycling cyclocross intermediate advanced masters

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Summary

This is a progressive cyclocross training plan aimed at 90-120 mins of cross country racing. It has 2 sessions a week of core strength, progressing through the weeks into more muscular strength workouts.

The bike sessions are designed to get you race ready in 6 weeks.Training 4-5 times a week, being interval and hiit training based they progressively increase the amount of time you're working at race pace over the 6 week plan

There is a lot more high intensity interval training included than he previous 2 cyclocross xc race plans designed to increase your anaerobic capacity, aswell as some skills based sessions and endurance training to maintain your base fitness

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:07
Training Load By Week
Average Weekly Training Hours: 07:07
Average Weekly Breakdown

Nick de Meyer

Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

Sample Day 1

0:30:00
Core Cycling

after a warm up do 2 sets of 15

Sample Day 2

1:00:00
Anaerobic Capacity Intervals

Good warm up working up through the zones with less time in each zone as you draw towards zone 5-5
Main session
Zone 6 Intervals
2 sets of 4 x 1 min On 1 min OFF, Full Gas > zone 5 watts; 5 min in b/w sets

Sample Day 3

0:30:00
Core Stability Pilates

after warming up on a rowing machine for 1km do 2x20 reps of each exercise

Sample Day 4

1:00:00
Miracle sprint workout#1

Workout #1

Warm up for 20 minutes at an aerobic effort
3 x 20 seconds all-out power production, 4:40 easy Zone 1 spinning
3 x 10 seconds all-out power production, 4:50 easy Zone 1 spinning
Cool down with easy spinning

Sample Day 6

2:00:00
base building XC

ride in zone 1-2 easy base building for 2 hours

Sample Day 7

1:25:00
30-30 micro bursts

warm up
20 mins easy riding 56-75% ftp
main set
3-5 x 10 mins ( min recovery) micro bursts
30 secs "on" @150% ftp
30 secs "off" coasting 0% ftp

cool down
15 mins easy riding 56-75% ftp

Sample Day 8

0:40:00
Core HIIT

after warming up on a rowing machine for 1km HIIT is high intensity interval training which is really good at burning fat and boosting your metabolism whilst building functional strength
do 2x 4 mins as 45 secs on 15 off with each set of 4 exercises. then repeat

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